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Rapini vs. Pizza — In-Depth Nutrition Comparison

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A recap on differences between rapini and pizza

  • Rapini is higher in vitamin K, vitamin A, and vitamin C, yet pizza is higher in selenium, phosphorus, vitamin B1, vitamin B12, and vitamin B3.
  • Rapini covers your daily vitamin K needs 181% more than pizza.
  • Rapini contains 14 times more vitamin C than pizza. While rapini contains 20.2mg of vitamin C, pizza contains only 1.4mg.
  • The amount of sodium in rapini is lower.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Broccoli raab, raw and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Rapini vs Pizza infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Pizza
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more PotassiumPotassium +14%
Contains less SodiumSodium -94.5%
Contains more CalciumCalcium +74.1%
Contains more IronIron +15.9%
Contains more CopperCopper +150%
Contains more ZincZinc +74%
Contains more PhosphorusPhosphorus +195.9%
Contains more SeleniumSelenium +1890%
~equal in Magnesium ~24mg
~equal in Manganese ~0.36mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Pizza
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin CVitamin C +1342.9%
Contains more Vitamin AVitamin A +89.9%
Contains more Vitamin EVitamin E +95.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +113.8%
Contains more Vitamin KVitamin K +3243.3%
Contains more CholineCholine +11.6%
Contains more Vitamin B1Vitamin B1 +140.7%
Contains more Vitamin B2Vitamin B2 +51.2%
Contains more Vitamin B3Vitamin B3 +213.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more WaterWater +114.4%
Contains more ProteinProtein +259.3%
Contains more FatsFats +1877.6%
Contains more CarbsCarbs +1069.5%
Contains more OtherOther +157.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +9930.8%
Contains more Poly. FatPolyunsaturated fat +1193.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
0
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pizza
7
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +81.8%
Contains more GlucoseGlucose +680%
Contains more FructoseFructose +488.2%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Pizza
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Pizza DV% diff.
Vitamin K 224µg 6.7µg 181%
Selenium 1µg 19.9µg 34%
Sodium 33mg 598mg 25%
Vitamin C 20.2mg 1.4mg 21%
Phosphorus 73mg 216mg 20%
Saturated fat 0.05g 4.465g 20%
Vitamin B1 0.162mg 0.39mg 19%
Vitamin B12 0µg 0.42µg 18%
Vitamin B3 1.221mg 3.825mg 16%
Protein 3.17g 11.39g 16%
Fats 0.49g 9.69g 14%
Calories 22kcal 266kcal 12%
Starch 26.95g 11%
Carbs 2.85g 33.33g 10%
Polyunsaturated fat 0.13g 1.681g 10%
Calcium 108mg 188mg 8%
Vitamin A 131µg 69µg 7%
Vitamin B6 0.171mg 0.08mg 7%
Copper 0.042mg 0.105mg 7%
Monounsaturated fat 0.026g 2.608g 6%
Vitamin B5 0.322mg 6%
Cholesterol 0mg 17mg 6%
Zinc 0.77mg 1.34mg 5%
Vitamin E 1.62mg 0.83mg 5%
Vitamin B2 0.129mg 0.195mg 5%
Iron 2.14mg 2.48mg 4%
Folate 83µg 93µg 3%
Fiber 2.7g 2.3g 2%
Manganese 0.395mg 0.36mg 2%
Fructose 0.17g 1g 1%
Potassium 196mg 172mg 1%
Net carbs 0.15g 31.03g N/A
Magnesium 22mg 24mg 0%
Sugar 0.38g 3.58g N/A
Trans fat 0g 0.241g N/A
Choline 18.3mg 16.4mg 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0.41mg 0%
Isoleucine 0.104mg 0.564mg 0%
Leucine 0.17mg 1.139mg 0%
Lysine 0.198mg 0.77mg 0%
Methionine 0.048mg 0.264mg 0%
Phenylalanine 0.128mg 0.664mg 0%
Valine 0.153mg 0.72mg 0%
Histidine 0.066mg 0.355mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Pizza
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Rapini
33%
Pizza
Minerals Daily Need Coverage Score
27%
Rapini
58%
Pizza

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.2g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 565mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 4.415g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 28)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $0.4)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.